Monrovia Athletic Massage

06/09/2026

We are offering recovery happy hour by reservation only.
📍Fridays or Saturday evenings for 2 hours.
📍Groups of 10-15
📍We have 20 different stations to choose from.
1. sauna
2. cold plunge
3. pemf
4. nanovi
5. Hydrogen
6. Compression
7. red light therapy
8. mild hyperbaric
9. Foot tens
10. power plate
11. rumblex plate
12. inversion table
13. neck decompression
14. massage chair
15. spine massage table
16. chi machine
17. stall bars
18. stick mobility
19. slide board
20. sahdu nail board
* massage therapist offering short sessions

Contact us for more details.

06/09/2026

The “stress, recovery, and adaptation” principle in exercise physiology:
Initiating intense recovery methods (like saunas, cold plunges, or extensive massage) immediately after training can blunt the inflammatory signals needed for the body to adapt, whereas waiting 6–9 hours allows the stress to register and optimizes long-term supercompensation.

The Science of Training and Recovery
📍The Stimulus: Exercise causes microscopic damage to muscle fibers. Your body interprets this as stress and kick-starts a repair response.

📍The Adaptation Blunting: Aggressive, immediate recovery tactics may suppress this crucial acute inflammatory response, essentially masking the signal the body needs to rebuild stronger.

📍The 6–9 Hour Rule: Delaying recovery methods allows the natural inflammatory process to occur uninterrupted, signaling the body to build new tissue.

Strategic Timing
To maximize your physical gains, structure your recovery into distinct phases:

📍Immediately After: Focus only on basic replenishment (e.g., adequate hydration and standard post-workout nutrition) to provide the necessary building blocks for your muscles.

📍6 to 9 Hours Later: Apply targeted recovery methods (e.g., contrast therapy, compression garments, stretching, or targeted massage). This aids tissue repair without interfering with initial adaptation signaling.

📍24 to 48 Hours Later: Allow for deep structural repair and supercompensation, during which your muscles rebuild to a higher baseline than before the workout.

06/08/2026

Slide boards are an excellent low-impact cross-training alternative for runners. They simulate the lateral, side-to-side movements of ice skating, which target underutilized stabilizer muscles, engage the core, and balance power between the hips and glutes.

Slide Boards Fit the 80/20 Philosophy

The 80/20 rule, popularized by coach Matt Fitzgerald, dictates that 80% of training should be at a low, aerobic intensity. Slide boarding is highly effective for this because:

True Zone 2 Cardio: You can easily maintain a steady, low-intensity heart rate while sliding, keeping you squarely in the “easy” zone required for 80% of your training volume.Injury

Prevention: Running is a strictly forward (sagittal) motion, which can lead to muscle fatigue and repetitive strain. Slide boarding works in the frontal plane (lateral motion), strengthening the stabilizer muscles (like the gluteus medius) that prevent common running injuries.Low Impact: The gliding motion means there is zero pounding or shock on your joints, allowing you to build cardiovascular and muscular endurance on rest or recovery days.

How to Use Slide Boards for Running
You can easily scale your slide board workouts to fit both the easy (80%) and hard (20%) segments of your plan:

For the 80% (Easy / Recovery): Perform steady, rhythmic side-to-side glides for 30–45 minutes while maintaining a conversational pace (Zone 2 heart rate).

For the 20% (Hard / Tempo): Perform high-intensity intervals.
For example, do 30 to 60 seconds of maximal effort pikes, mountain climbers, or skater lunges, followed by active recovery.

05/28/2026

After June 3, you will be able to schedule hydrogen bath through our booking system.

05/18/2026

05/18/2026

Book a therapeutic or sports massage with Melanie. All bookings are done online. Find our booking link in the bio or dm us and we will send it to you.